Name: Playbook - KICK IT With Kay - BOOTY & HAMSTRINGS
Uploaded: 2024-01-01T12:36:38.100Z
Duration: 65 min
Description: BOOTY & HAMSTRINGS

Glutes and hams ⚡️ posterior chain today!

Not too fast but Skip a step between steps!

Stairmaster

I know this may seem repetitive but the same warmup we do almost every week! 

This is going to help make it easier to put the work in your glutes during the exercises  to come

-put a heavy resistance band ABOVE knees 
-sit deep into a wall sit (low as possible) 
-push band outwards and control the release…

⭐️Notice how I pause two seconds each rep before allowing my legs to close! Fight the resistance on the way back in as well

Wall sit with abduction

Controlled steps left and right keeping knees pushing out on that band, not caving in. 

Chest stays lifted and stay as low in a squat as possible 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded lateral steps

Banded superset warmup

Progressive overload here! Add weight each set if you can while staying somewhere between 8-12 rep range 


- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

BEFORE YOU BEGIN: 
DO ONE RECRUITMENT SET OF 15 curls only (no stretch after) Light weight just getting moving 


Do 12 hamstring curls followed by a 12 second stretch between sets as your “rest” (although this hurts like heck after about two sets lol) 


Try not to take any additional rest unless you absolutely need it. You will likely need to towards the end.

DO ONE RECRUITMENT SET OF 15. Light weight just getting moving 

(Can be lying or seated whatever machine your gym has)
- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Instead of resting, reach for your toes between sets. 

This will make your hamstrings feel like they’re going to explode 

Sry 😝

Hamstring curl stretch (between sets)

Hamstring curls (w stretch in between 😖)

Work your way up in reps each set. Go till failure so if you need to modify reps slightly go for it 


- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Complete the following back to back: 

-15 pull throughs 
-20 walking lunges

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

1 reps=RIGHT AND LEFT! 20 reps total aka 40 alternating each set 

- Keep your chest up holding medium dumbells by your sides 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell walking lunges

Booty superset

BOOTY & HAMSTRINGS

SPICY LOWER BODY SESH

QUADS & BOOTAYYY

Braelyn

LEGS

LEG DAY

LOWER SESH ✌🏼

LEG SESH

Are we able to add more glute workouts for each leg day?

LEGGIESSSS 🍑🦵🏼

Lauren Cowley

LOWER BODY: QUAD FOCUS

HAMS AND BOOTAY

Wish it was more focused on glutes for each leg day, feel like I’m losing my glute progress :(

FULL LOWER

GLUTES 🍑

Amazing I felt it hit every muscle and it got my heart going

Lower body: quads glutes and hams

LOWER BODY! LEG DAY!

A SPICY LEG DAY 🌶️🥵

Legs are dead but it’s the best feeling 🔥🔥

LOWER BODY

Anna

LOWER: hams and glutes 🍑

LOWER BODY SESH 🥵

LEGGIESSSSS

LEG DAY 🦵🏼💥

LEG DAY 🤝😮‍💨

BABY GOT LEGS 🔥

LEG DAY ❤️‍🔥

LEGS FO DAYS

Brittney

Kaylee

Loriann

INTENSE AF LEG DAY

Emma Mathews

Whitney Yeauger

Ally

LEG DAY BEST DAY

There’s a reason I added this one to my favorites 🔥

I’m getting back into routine after having surgery so I had to adjust stuff a little but I missed this burn 🍑 🔥

Saryn

LEG BURN 🔥

This was my first leg day back in A WHILEEEE. I did what I could, but holy molyyyyy my legs and butt are on 🔥.

Emmie

Megan

This workout was a good leg day! Left me feeling a good pump and like a accomplished what I wanted!

Kajsa

Booty blast

Monica

LEG DAY UP IN HIZZAY

Leg day w a spicy hiit finisher 🥵

One of my favorite new leg day regulars now🤍🤍

Kate

Lets Burn those LEGS 🔥

LEG DAY: HAMMIES & BOOTY FOCUS

HAMMIES & GLUTES

LEG DAY LETS GOOO

Leg dayyyyyy 😝 (with a spicy sled finisher!)

LEG DAY 🦵

Took me awhile, a serious burn, but I loved the way I felt at the end!!🔥

LEGS (w hiit finisher)

I hated this in the best way! Legs on 🔥🔥

LEG DAY LEGGOO

The leg press killed me but I love it!! 🔥🔥

Adjusted as needed since everyone seemed to show up to the gym at one time but JELLO

BOOTY & HAMSTRINGS

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